Dr. Matthias Hovorka - High Performance Coaching
This 12-week base prep plan is designed for absolute beginners looking to build a strong foundation in both strength and endurance for HYROX. With minimal to no prior experience required, the program emphasizes basic, consistent training to develop core fitness. Sessions focus mostly on low-intensity, base-building exercises with RPE and heart rate-based intensity control for easy understanding and sustainable progress. All strength exercises are provided with detailed instructions and a video to illustrate the movement sequence.
This plan provides an ideal starting point, including essential tips on nutrition, intensity control, and training execution. Following these 12 weeks, participants can seamlessly transition to our HYROX Beginner 8-Week Specific Prep Plan for more focused HYROX event preparation. Access to a fitness centre (e.g., rowing machine, SkiErg machine, strength training equipment) is recommended for optimal execution of the plan.
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